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cooked pigeon peas.

VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free

ALSO KNOWN AS

cooked toor dalcooked arhar dalcooked tur dalcooked arharcooked turgandule beansboiled toor dalboiled arhar dalboiled red gramboiled tuvar dalcooked pigeon peasboiled gandulesboiled tuvarboiled unsalted pigeonpeas

Recipes with cooked pigeon peas + Add to pantry

SERVING

CALORIES

121

PROTEIN

6.8g

CARBS

23.3g

FAT

0.38g

FIBER

6.7g

NUTRITION PROFILE · per 100 g

Everything in this ingredient.

MACRONUTRIENTS

Calories121kcal—

Protein6.8g14%

Carbohydrates23.3g8%

Fiber6.7g24%

Sugar1.4g3%

Total fat0.38g0%

Saturated fat0.08g0%

Trans fat0g—

Cholesterol0mg0%

Water68.5g—

MINERALS

Sodium241mg10%

Potassium384mg8%

Calcium43mg3%

Iron1.1mg6%

Magnesium46mg11%

Phosphorus119mg10%

Zinc0.90mg8%

Copper0.27mg30%

Manganese0.50mg22%

Selenium2.9µg5%

VITAMINS

Vitamin A0µg0%

Vitamin C0mg0%

Vitamin D0µg0%

Thiamin (B1)0.15mg13%

Riboflavin (B2)0.06mg5%

Niacin (B3)0.78mg5%

Pantothenic acid (B5)0.32mg6%

Vitamin B60.05mg3%

Folate (B9)111µg28%

Vitamin B120µg0%

%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.

MEASUREMENT CONVERSIONS

How much is what.

1 cup168g

1 tablespoon10.5g

1 teaspoon3.5g

1 ml0.7g

1 liter700g

HEALTH BENEFITS

Why eat it.

✓Excellent source of plant-based protein and dietary fiber, promoting satiety and digestive health.
✓Rich in folate (Vitamin B9), which is vital for DNA synthesis and cell growth, especially important during pregnancy.
✓Provides key minerals like manganese, potassium, and phosphorus, supporting bone health, energy metabolism, and blood pressure regulation.
✓Low on the glycemic index, which helps in managing blood sugar levels.

COOKING TIPS

In the kitchen.

1Add cooked pigeon peas to soups, stews, and curries during the last 15 minutes of cooking to heat through without becoming mushy.
2Combine with rice, coconut milk, and spices like thyme and allspice for classic Caribbean dishes like 'rice and peas'.
3Mash cooked pigeon peas with garlic, lime juice, and herbs to create a flavorful dip or spread, similar to hummus.
4Toss them into salads with chopped vegetables and a vinaigrette for a quick and nutritious meal.

STORAGE

Keep it fresh.

Store cooked pigeon peas in an airtight container in the refrigerator for up to 4 days.
For longer storage, freeze cooked pigeon peas in a freezer-safe bag or container for up to 6 months.

FAQ

Frequently asked questions.

Are cooked pigeon peas healthy?

Yes, cooked pigeon peas are highly nutritious. They are an excellent source of plant-based protein and dietary fiber, which supports digestive health and provides essential minerals like potassium and phosphorus for bone and heart health.

How much protein is in cooked pigeon peas?

A 100g serving of cooked pigeon peas contains approximately 6.76g of protein. This makes them a valuable protein source for vegetarians and vegans, especially when combined with grains to form a complete protein profile.

Are pigeon peas good for weight loss?

Yes, they can be very helpful for weight management. With 121 calories per 100g and a high fiber content, they promote satiety and keep you feeling full for longer, which can help reduce overall calorie intake.

Are pigeon peas gluten-free and vegan?

Yes, pigeon peas are naturally gluten-free and vegan. They are a safe and healthy staple for individuals with celiac disease or those following a strictly plant-based diet.

Are pigeon peas keto-friendly?

No, pigeon peas are generally not considered keto-friendly. They contain about 23.25g of carbohydrates per 100g, which is relatively high for a strict low-carb or ketogenic diet.

What do pigeon peas taste like?

Cooked pigeon peas have a mild, nutty, and slightly earthy flavor. Their texture is firm yet creamy, similar to a cross between a lentil and a soybean, allowing them to absorb the flavors of the spices they are cooked with.

How do you use cooked pigeon peas in recipes?

They are incredibly versatile and are staples in Caribbean 'rice and peas,' Indian dals, and various African stews. You can also add them to salads, soups, or mash them into veggie burgers for added texture and nutrition.

How long do cooked pigeon peas last in the fridge?

Cooked pigeon peas should be stored in an airtight container and will stay fresh in the refrigerator for 3 to 5 days. Always ensure they have cooled to room temperature before sealing them in a container.

Can you freeze cooked pigeon peas?

Yes, cooked pigeon peas freeze very well. Store them in freezer-safe bags or containers for up to 6 months; this is an excellent way to meal prep and have a quick protein source ready for future meals.

Are pigeon peas good for pregnancy?

Yes, they are particularly beneficial during pregnancy because they are rich in folate (Vitamin B9). Folate is vital for DNA synthesis and healthy cell growth, helping to prevent certain birth defects.

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